Learn how to regulate your cholesterol fast, without complications and medications. One of our dietary recommendations to regulate cholesterol is that you consume a high amount of fiber every day.
Has your doctor told you that you have high cholesterol levels? In that case, they may have given you some medications and recommendations to control it. Increase your improvement with the following dietary recommendations to regulate cholesterol.
You will notice that they are practical and very quick tips. The best thing is that they are easy to incorporate and will not force you to overspend. Ready? Take note and put them into practice today.
What is cholesterol?
Before giving you dietary recommendations to regulate cholesterol, you should know that the liver produces it. Through cholesterol, the cells of your body receive the correct amount of nutrients.
The problem appears when those fats you eat are of poor quality. In this case, the lipid profile will be affected, and the oxidation level of the LDL lipoprotein will be higher. This can negatively affect health, according to an article published in the journal “BMJ”.
Dietary recommendations to regulate cholesterol
Eat monounsaturated fats
It is believed that having high cholesterol should stop eating all kinds of fats. One of the dietary recommendations to regulate cholesterol is to consume healthy lipids.
Monounsaturated fats increase the amount of HDL cholesterol. This is the good cholesterol that we all need in high amounts.
Among the foods that provide this type of lipids are olive oil, walnuts, canola oil, olives, coconut oil, almonds, eggs, and avocado.
Therefore, try to include one of these fats at all times (breakfast, lunch, and dinner). When buying them, you must choose the best quality so that the results are optimal.
Just remember to watch the portions because you can easily exceed the calories. Something you should never do is mix two natural fats unless you have well-controlled portions.
For example, if you add nuts to your salad, avoid dressing with oil. Instead, add a touch of flavor with a vinaigrette or similar dressing.
Add polyunsaturated fats, especially omega-3s.
Another of the dietary recommendations to regulate cholesterol is to consume enough omega-3. Like monounsaturated fats, omega-3s reduce the amount of LDL cholesterol, according to a study published in 2016.
A study found that people who switch from common fats to omega-3 reduce:
- LDL cholesterol.
- The risk of type 2 diabetes.
- Insulin resistance.
The best foods to obtain this type of fat are salmon, tuna, walnuts, and shrimp.
Also, a good way to know that you are consuming enough omega-3s is to add a portion of bluefish to your diet twice a week. Now, although salmon is well known for its omega-3s, you do not have to consume it.
If your pocket does not allow you to eat it often, change it for the natural tuna. It is just as beneficial but much cheaper. Of course, remember to choose fresh tuna over canned.
Avoid trans fats at all costs.
Another of the dietary recommendations to regulate cholesterol is to avoid trans fat as much as possible. These are often present in foods that have been heavily processed, such as margarine, cakes, and commercial breads.
They are one of the most used elements in the food industry because they have greater resistance to ambient temperature. Also, they provide a better texture.
Despite these benefits, trans fat affects the health of your heart and reduces the amount of HDL cholesterol.
Therefore, when buying processed, ready-to-eat, or frozen foods, check the label. Ideally, avoid those who say something similar to “partially hydrogenated.”
Eat enough soluble fiber.
Soluble fiber is a compound found in vegetables that is difficult to dissolve in water and is not digested by the stomach. This means that it practically reaches the digestive tract and forces them to work.
Also, it is a vital element for the correct reproduction of beneficial intestinal bacteria (probiotics). When your body has the correct amount of probiotics, negative cholesterol drops dramatically.
Diet can influence the lipid profile.
When modulating the lipid profile, it is necessary to modify a series of habits. A varied and balanced diet, together with regular physical activity, significantly reduces cardiovascular risk.
Eating mono and polyunsaturated lipids and reducing the consumption of those of the trans type will improve your HDL lipoprotein levels. It will also contribute to decreasing the oxidation rate of LDL cholesterol, a parameter related to cardiovascular risk.